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AthLEAN-X Routine

This document outlines a full body workout split into separate sections for chest, biceps, shoulders, back, legs, triceps and forearms. Each section lists 4-6 exercises with sets and rep ranges provided. For chest, the exercises include barbell bench press, incline dumbbell bench press, weighted dips and weighted pushups. For biceps, exercises include cheat curls, weighted chins, incline dumbbell curls and a trifecta of dumbbell curl variations. The shoulder section focuses on overhead pressing, lateral raises and rear delt work. Back exercises consist of deadlifts, rows, pulldowns and shrugs. Legs are trained with

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Unni Kuttan
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10K views2 pages

AthLEAN-X Routine

This document outlines a full body workout split into separate sections for chest, biceps, shoulders, back, legs, triceps and forearms. Each section lists 4-6 exercises with sets and rep ranges provided. For chest, the exercises include barbell bench press, incline dumbbell bench press, weighted dips and weighted pushups. For biceps, exercises include cheat curls, weighted chins, incline dumbbell curls and a trifecta of dumbbell curl variations. The shoulder section focuses on overhead pressing, lateral raises and rear delt work. Back exercises consist of deadlifts, rows, pulldowns and shrugs. Legs are trained with

Uploaded by

Unni Kuttan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
  • Chest: Details exercises targeting the chest, including bench presses and cable crossovers, designed to build strength and muscle endurance.
  • Biceps: Focuses on bicep workouts with exercises such as cheat curls and incline dumbbell curls, aiming to increase muscle size and power.
  • Shoulders: Presents shoulder exercises like the Arnold press and handstand pushups, focusing on power and range of motion.
  • Leg Workout: Includes leg strengthening exercises like squats and lunges, aimed at improving lower body power and stability.
  • Back Training: Outlines back exercises to enhance strength, including deadlifts and rows, creating a balanced workout for back development.
  • Tricep: Lists tricep exercises such as pushaways and kickbacks, which focus on building muscle endurance and definition.
  • Forearms: Describes exercises for forearm strengthening, including wrist curls and supination/pronation movements.

CHEST

1. Barbell Bench Press - 4 sets of 12,10,8,6 reps.


Horizontal chest cable or band crossover for 15 reps
2. Incline DB Bench Press - 4 sets of 12,10,8,6 reps.
Low to high cable or band crossover for 15 reps
3. Weighted Dips - 4 sets of 12,10,8,6 reps
High to low cable or band crossover for 15 reps
4. Weighted Pushups - 3 sets to Failure
Band crossover pushup for 15 reps with band on each arm.
BICEPS
1. Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure-3 sets
2. Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls -
To Failure 3 sets
3. Incline Dumbbell Curls - 3 sets to failure
4. Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise
Cross supination (Emphasizes the long head of the biceps)
Cross pronation (Emphasizes the brachialis )
No Money curls (Emphasizes the short head of the biceps )
SHOULDERS
1. Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each
rep.
2. OHP or Handstand pushups - 4 sets of 12,8,6,6 reps
Finish with one set of dumbbell and band overhead presses for
neuromuscular re-education x 15 reps
3. Delt Stretch cable pull - 2-3 sets of 7 reps in each direction for rear, middle
and front delts
4. DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push
Press to failure on each arm
5. Cable or Banded Face Pulls - 3 sets of 15.
BACK TRAINING
1. Deadlift x 10,8 Weighted Chin x 4RM, 8RM
2. Deadlift x 6,6 BW Wide Grip Pullups x F,F
3. Barbell Dead Rows (12RM) - 2-3 x 8-10
4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12
5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)
6. Barbell/Dumbell Shrug Finisher - 1 x F
LEG WORKOUT
(Bar Hang for 30 sec between squat sets to decompress the spine)
1. Barbell squat 4 x 5RM-5RM-10RM- 25RM
2. Barbell Hip thrust 4 x 25 ,10 ,5 ,5
3. DB Bulgarian hi/Low Split Squat 2 x 10RM-12RM- finish with an explosive
plyo hops
Lunge extension with a band.
4. DB Goblet adducter lunge 2 x 10-12RM each leg.
5. Out Leg muscles extender
Tricep
1. Overhead Tricep Pushaway with Drag 4 x 12,10,5,5 RM
OR
Barbell/DB lying Tricep Extension 3 x 12, 10, 8 RM
2. Tricep Kickback 2 sets to failure.
3. Tricep Push Down 3 x 12, 10, 5
4. Close Grip DB or bench Press with underhand grip 3 x 12-10-8

Forearms
1. PRONE WRIST CURLS - 2 x 12-15RM

2. WRIST CURL LADDER - 2 x LADDER FAILURE


i. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds
ii. REVERSE BARBELL CURLS x 1,2,3,4 etc reps
3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM
4. SUPINATION / PRONATION - 2 x 12-15RM
5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE
i. CLIP SQUEEZES TO FAILURE
ii. CLIP SQUEEZE WRIST ROCKS TO FAILURE
6. DEAD ARM HANG BURNOUT x 1 MINUTE

CHEST 1. Barbell Bench Press - 4 sets of 12,10,8,6 reps.
1. Overhead Tricep Pushaway with Drag 4 x 12,10,5,5 RM OR Barbell/DB lying Tricep Extension

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